Embarking on a fitness journey is a transformative experience that goes way beyond physical and mental health. It enables you to become a better, more resilient version of yourself who is capable of facing the challenges that life brings. In this guide, we'll explore the essential steps to kickstart your fitness journey and embrace a healthier lifestyle.

This question came up in an online soccer coaching forum that I'm part of: "My U13's will be playing on a bigger pitch this year, should I add extra fitness to our training sessions to get them ready for that?"

The overwhelming response from others in the group was something like: "Kids don't need fitness training, they'll get fit by playing."

Here's my issue with that: There are many dimensions of fitness, it's not just cardio endurance. While a 12/13 year old won't benefit much from maximum strength, anaerobic capacity or plyometrics (that is to say, natural development will happen faster) they will gain massively from muscular endurance, coordination, balance, control, body awareness, proprioception and mental strength.

With all the information, exercise trends, fad diets and fit-teas out there, it's hard to know what to do. In this blog I'm going to throw all the bullshit out the 20 minute anabolic window and make post-workout nutrition easy to understand and even easier to get right.

How much rest should you take? Should you do nothing at all? What if you don’t feel like you need a rest? What if you feel like you do need a rest but it’s not a rest day? Does having a cheat day on the same day interfere with recovery? What will happen to all your gainzzzz if you mess it up?

"A goal without a plan, is just a dream." That's the reason why most people don't get what they want; they spend too much time dreaming and not enough time planning. That leads me to the topic of this blog: Outcome-based goals and Process-based goals.

How is being stronger going to help you be a better runner, with less injuries and less chance of getting injured?